Sautéed Green Beans with Almonds

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So after my indulgent Sweet Potato Casserole recipe a few days ago, I thought I’d provide a healthier vegetable alternative.  This green bean (aka string or snap beans) recipe is a great addition to almost any meal, like my Honey Barbecue Meatloaf (pictured below), but could easily be used as a healthy side dish for an upcoming Thanksgiving or Christmas meal.

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For years, I used my steamer almost exclusively to cook vegetables, and would add garlic and black pepper, and that was about it.  Well, my husband and I could only eat steamed vegetables for so long . . . like anything, it got boring.  My kids also enjoy the variety, and will often times open the green beans and just eat the seeds inside.  And other times they will just pick out the chopped up almonds and devour them.

Nutritional Tidbits

Packed full of fiber and a good source of vitamins A and C, green beans are a great way to add variety to your weekly vegetables, especially when adding almonds since they add additional vital nutrients including high levels of healthy fats (monounsaturated and polyunsaturated fats).

So an alternative way to cook vegetables, and just as healthy, is to sauté them (using a small amount of oil).  I use the wok-style pan you see below since it seems to work the best (due to its large size and its less likely to burn the food), however, a regular skillet will work, just make sure to stir often so the vegetables do not burn.

To sauté green beans first heat oil in the pan over medium-high, then add frozen green beans, roughly chopped almonds and seasoning.

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I find that covering the pan helps cook the green beans a bit faster without burning them, but it also keeps much of the water in the pan since I begin with frozen green beans.  To help the extra water evaporate, remove the lid when the beans are almost fully cooked.  Just make sure to keep stirring them so the green beans don’t burn.

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Sautéed Green Beans with Almonds

INGREDIENTS

Serves 8 (1 cup serving)

2 bags (16 oz each) frozen green beans

1 cup chopped almonds

1 T olive oil

½ teaspoon onion powder

½ teaspoon basil

DIRECTIONS

Heat oil in a skillet pan over medium heat.  Add frozen green beans, chopped almonds and seasoning to pan.  Cover and cook for about 15 minutes, stirring occasionally.  Remove lid and cook for about 5 minutes longer or until water is evaporated from pan.

NUTRITION INFORMATION (1 serving)

128 Calories, 9 g Fat, 1 g Saturated Fat, 9 g Total Carbohydrates, 4 g Fiber, 5 g Protein

© 2014 Kristy Hegner

 

 

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